Cable High Pulley Overhead Tricep Extension
Description
The cable high-pulley overhead tricep extension is an isolation exercise performed by facing away from a high cable pulley with a rope attachment, holding the rope behind your head. You extend at the elbows to push the rope up and overhead, hammering the long head of the triceps with constant cable tension throughout the deeply stretched position.
Muscle Group
Equipment Required
Cable High Pulley Overhead Tricep Extension Instructions
- Attach a rope handle to a high cable pulley.
- Grip both ends of the rope with a neutral grip (palms facing each other). Step forward and turn around so you are facing away from the cable.
- Bring the rope up and behind your head, with your elbows pointing forward and bent at roughly 90 degrees.
- Stagger your stance for stability — one foot slightly forward. Lean your torso forward slightly.
- Brace your core. Pin your upper arms in place — they should not move during the rep, only your forearms.
- Extend at the elbows to push the rope up and forward overhead. As you reach lockout, separate your hands slightly to spread the rope ends.
- Squeeze your triceps hard for one second at lockout.
- Slowly let the rope travel back down behind your head over two to three seconds. Feel a deep stretch in your triceps.
Cable High Pulley Overhead Tricep Extension Form & Visual
Cable High Pulley Overhead Tricep Extension Benefits
- Targets the long head of the triceps under deep stretch
- Constant cable tension throughout the entire range of motion
- Loaded stretching drives effective muscle growth
- Easier on the elbows than barbell overhead extensions
- Excellent finisher for tricep workouts
- Easy to load progressively in small increments
Cable High Pulley Overhead Tricep Extension Muscles Worked
- Triceps brachii (especially the long head)
- Anconeus
- Anterior deltoid (isometric)
- Core (stabilizer)
Cable High Pulley Overhead Tricep Extension Variations & Alternatives
- Cable Rope High Pulley Overhead Tricep Extension
- Barbell Standing Overhead Tricep Extension
- Barbell Seated Overhead Tricep Extension
- Kettlebell Overhead Tricep Extension
- Band Overhead Tricep Extension
- Single-Arm Cable Overhead Extension
- Bayesian Cable Tricep Extension (low pulley)
- Pause Cable Overhead Extension
